So try to eat some foods with less sugar, less carbohydrates and high dietary fiber in your daily diet. Only in this way can you quickly achieve the effect of controlling sugar and losing weight.
1, eat more foods with low carbohydrate and high dietary fiber.
Rice, steamed bread, bread and other foods contain more carbohydrates, which will be converted into sugar in the body. During weight loss, the intake of such foods should be reduced as much as possible, and foods with relatively low sugar content such as wheat germ, oats and pumpkins can be used as substitutes.
People have always regarded wheat germ as a natural treasure for health preservation, because it has dual functions of food and health care, not only contains comprehensive and rich nutrition, but also contains rich dietary fiber, which is very helpful for weight loss. It can also reduce blood fat, blood sugar and weight. It can also increase insulin sensitivity, which is very beneficial to control blood sugar.
Wheat germ is rich in dietary fiber, which can delay gastric emptying and make you feel full. Moreover, carbohydrates in wheat germ are not easily digested and converted into sugar in the body. Compared with oats, the carbohydrate per100g of oats is about 77.4g.. The carbohydrate in wheat germ per100g is about 27.5g. The GI index is also much lower than that of oats. 100g wheat germ GI is 25. 100g The GI of oatmeal is 65. Therefore, wheat germ is more beneficial to people who need to control sugar and lose weight.
But it should also be noted that carbohydrates should not be completely avoided. Carbohydrate, as an essential nutrient for human body, should be properly ingested in the process of losing weight to ensure the body's nutritional and energy needs.
2. Increase the intake of high-protein food.
You can appropriately increase the intake of meat, such as chicken, fish, shrimp, beef and so on. So as to increase satiety, reduce the demand for sugar, and achieve the purpose of controlling sugar, but don't eat too much, so as not to cause too many calories.
Step 3 eat less snacks
In order to improve the taste of most snacks, a lot of sugar and flavoring agents are added. If you eat a lot of snacks, even if you follow your daily diet plan, you can't control your sugar intake well, which may lead to ineffective weight loss.
4. Reduce the intake of high-sugar fruits.
Although it is necessary to eat fruits in moderation to supplement the vitamins and water needed by the human body during weight loss, it should also be noted that some fruits have high sugar content, such as grapes, lychees, longan and mangoes. If conditions permit, low-sugar fruits such as apples, pears, pitaya and papaya can be used instead.
In addition, in addition to controlling the intake of sugar, we should also control the intake of other diets so that the consumption is greater than the intake, thus achieving the purpose of losing weight. While controlling diet, we should also take appropriate exercise to increase physical consumption, such as jogging, swimming and fitness.